What Your Gut Really Needs!
Let’s Talk FIBER!
These days, protein gets all the glory. And yes, we absolutely need to prioritize protein to build and maintain muscle mass. But something that often gets overlooked in the pursuit to eating more protein is FIBER. Let’s talk about it.
Fiber is commonly known for promoting good gut health as it helps regulate digestion and regular bowel movements, and feeds our good gut bugs for a healthy microbiome. But it is also essential for controlling blood sugar by slowing down glucose absorption, aiding in weight management by controlling appetite and increasing satiety, and lowering the risk for chronic diseases.
There are 2 types of fiber we need to make sure we add to our diet regularly:
1) Insoluble fiber – bulks up our stools and supports movement through our GI tract.
- Sources include: Whole grains, fruit and vegetable skins, nuts, and seeds.
2) Soluble fiber – creates a gel-like substance in your gut that helps slow digestion and ease bowel issues.
- Sources include: oats, legumes, fruits like berries, apples, and oranges, vegetables like carrots, broccoli, and brussels, nuts and seeds.
How much fiber should we be getting? It’s generally recommended to get 25-30 grams a day, including a variety of both soluble and insoluble fiber sources. And when it comes to adding fiber to your diet, make sure you go low and slow and drink lots of water to avoid digestive discomfort!
What can you do today? Choose one type of a soluble and an insoluble fiber to include in your diet consistently. This could look like adding berries to your Greek yogurt, adding beans to your taco salad, or adding broccoli to dinner. Make it simple and repeatable.
Here’s to a happy and healthy gut!
Jenna Dent, Elite Nutrition Coach